Spaghetti & Meatballs

Spaghetti made from spaghetti squash and it is oh, so good!  

Servings: 2

Per serving
One Lean protein
3 vegetables servings
3 condiments

Ingredients:

1 spaghetti squash (about 4.5 lbs.)

Meatballs Ingredients
12 oz. raw extra lean ground beef – 2 lean
¼ cup fat-free egg substitute
(like Egg Beaters Original)
1/2 tsp. dried parsley – 1 condiment
1/2 tsp. minced garlic – 1 condiment
1/8 tsp. salt – ½ condiment
1/8 tsp. black pepper - ¼ condiment

Sauce
1/2 cup diced green onion – 1 vegetable
1/2 cup diced cauliflower – 1 vegetable
1 tsp. chopped garlic – 1 condiment
1 1/2 cups canned crushed tomatoes = 3 vegetables
1/4 cup chopped basil (fresh) – ¼ condiment
1/4 tsp. red pepper flakes (this really makes it pop) – ½ condiment
1/4 tsp. ground cumin – ½ condiment
1 tablespoon grated Parmesan cheese – 1 condiment

Directions:

Oven needs to be preheated to 400 degrees.

Microwave whole squash for 3 - 4 minutes, until soft enough to cut. Cut in half and scoop out seeds. Place the two halves cut-side down in a shallow tray or baking pan add an inch of water.Bake for approximately 35 - 40 minutes, until tender. 

Remove squash from oven. Turn the two halves over and let cool. Use a fork to scrape out the squash strands. Scrape lengthwise for best results. The squash should come out easily in long strands. Cover to keep warm.

Spray a baking sheet with nonstick spray.

Mix meatball ingredients in a large bowl. Form 12 meatballs and place on a baking sheet, evenly spaced. Bake until just cooked through, about 10 minutes.

Bring a medium pot sprayed with nonstick spray to medium-high heat. Cook and stir green onion and cauliflower until slightly softened, 6 - 8 minutes. Add garlic and cook until fragrant, 1 - 2 minutes. Add all remaining sauce ingredients except Parmesan cheese. Add meatballs and bring sauce to a low boil. Reduce heat to low. Gently stirring occasionally, simmer until veggies have softened and meatballs are hot, about 8 minutes.

Add half of the sauce to 1/2 cup of the spaghetti squash strands and stir to coat. Serve topped with 6 meatballs and Parmesan cheese topping!
Source: yourdietdiva.com

Salisbury Steak with Mushroom Gravy

Servings: 4 servings (serving size: 1 steak and about 1/4 cup gravy)

Per Serving
1 Lean protein
3 condiments
1.5 vegetable servings

Total Time : 30 Minutes

Ingredients
· ¼ cup grated onion, divided

· 1/2 teaspoon black pepper

· 1/4 teaspoon salt
· 1 garlic clove, minced
· 1 ½ pounds ground sirloin
· 5 sprays Cooking spray
· 1 ½ teaspoons butter
· 8 ounces cremini mushrooms, quartered
· 1 1/2 cups fat-free, lower-sodium beef broth
· 1 teaspoon red wine vinegar

 Directions:
1. Combine 2 tablespoons onion, pepper, salt, garlic, and beef. Shape into 4 (1/2-inch-thick) patties. Heat a skillet over medium-high heat. Coat skillet with cooking spray. Add patties; cook 3 minutes on each side or until browned.

2. Melt butter in pan. Add mushrooms; sauté 4 minutes. Stir in ¼ cup broth and remaining onion; cook 2 minutes. Add remaining broth to pan and bring to a boil. Cook 5 minutes or until thick. Add patties and vinegar to pan; cook 2 minutes.

Source: mydietdiva.com

Savory Beef Roast

When you cook a lean cut of meat such as a rump roast for several hours, it becomes fork-tender.

Servings: 9 (serving size: 5 ounces roast and 1 tablespoon gravy)

Per serving
One Lean serving
3 condiments

Ingredients:1 (4-pound) lean boneless rump roast
Cooking spray
1/2 teaspoon garlic powder
1/4 teaspoon salt
1 cup hot water
2 tablespoons low-sodium Worcestershire sauce
1 teaspoon beef-flavored bouillon granules
1 teaspoon salt-free lemon pepper seasoning
1/4 cup plain low-fat greek yogurt
1 teaspoon Dijon mustard
1/2 teaspoon anchovy paste
1/4 cup minced fresh parsley
1 tablespoon shredded fresh Parmesan cheese

Directions:

1. Trim fat from roast. Coat a Dutch oven with cooking spray; place over medium-high heat until hot. Add roast, and cook until browned on all sides.

2. Sprinkle roast with garlic powder and salt. Combine water, Worcestershire sauce, and bouillon granules, stirring well. Pour Worcestershire sauce mixture over roast. Bring to a boil; cover, reduce heat, and simmer 2 to 2 1/2 hours or until roast is tender. Transfer roast to a serving platter; set aside, and keep warm.

3. Skim fat from juices in pan; reserve 1/4 cup pan juices. Discard remaining juices. Return 1/4 cup juices to pan.

4. Add seasoning and juices to pan, stirring until smooth. Cook over medium heat, stirring constantly, until thickened. Combine yogurt, mustard, and anchovy paste; add to milk mixture, stirring just until blended.

5. Cut roast diagonally across grain into 1/4-inch-thick slices. Top with gravy, and sprinkle with parsley and cheese.

Modified from recipe found in Oxmoor House July 2010
Source: yourdietdiva.com

Tender Flank Steak

via

Servings: 4

Per Serving:

1 Lean protein
3 condiments

This marinated steak is so moist that it will become one of your favorite ways to serve beef. Use grill or oven.

 
Ingredients:

· 3/4 cup reduced-sodium soy sauce
· 1/4 cup lemon juice
· 2 Packets Splenda
· 4 garlic cloves, minced
· 1 beef flank steak (2 pounds)

Directions:

In a large re-sealable plastic bag, combine the soy sauce, lemon juice, Splenda and garlic; add steak. Seal bag and turn to coat; refrigerate for 6-8 hours. Drain and discard marinade. Broil 4-6 in. from the heat or grill over medium heat for 8-10 minutes on each side or until meat reaches desired doneness (for medium-rare, a meat thermometer should read 145°; medium, 160°; well-done, 170°). Thinly slice steak across the grain.

 

Source: yourdietdiva.com

Mexican Meatloaf – Family Style

Prep Time: 20 minutes, Cook Time: 1 hour 

Per serving:

1 Lean 

3 condiments 

1/3 vegetable 

Ingredients:

1 tsp chili powder
1/4 cup light sour cream
1/2 cup egg beaters
1 cup reduced fat colby and monterey jack cheese, grated 
2 lbs extra lean ground beef
1/2 tsp ground cumin
1/2 tsp salt
2 cloves freshly minced garlic
8 oz diced green chile peppers

Directions:

Pre-heat oven to 400° F (200° C). In a large bowl, mix the ground beef, egg beaters and spices together. Cut a large square of waxed paper and roll out the ground beef mixture into a flat square. Sprinkle with half of the cheese and half of the green chili peppers. Roll the waxed paper, with the meatloaf in the middle, until it shapes into a loaf. Carefully unfold the waxed paper from the meatloaf and remove. Fold the ends of the meatloaf to the cheese and chiles will not spill out during cooking. Place in a loaf pan. Top with other half of cheese, green chiles and sour cream. Bake in oven at 400° F for 45 to 60 minutes.

The whole family will enjoy this. It also makes for great leftovers.

6 servings

Source: yourdietdiva.com

Super Easy Salisbury Steak

You can use a blend of two kinds of ground meats for the patties. The turkey breast is going to be the best for lower fat content and the ground round will add more moisture. Serve with roasted vegetables for a great Lean and Green meal.

Servings: 4 
Per Serving:
One Leaner serving
¼ snack
3 condiments

Ingredients
¾ pound ground turkey breast
¾ pound ground round
1 packet Medifast multigrain crackers
2 large egg whites
5 sprays Cooking spray
3/4 cup water
2 tablespoons tomato paste
1 1/2 teaspoons Worcestershire sauce
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 1/2 cups beef broth

Directions
Combine first 4 ingredients. Divide meat mixture into 6 equal portions, shaping each into a 1/2 inch thick patty. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add patties; cook 6 minutes or until browned, turning after 3 minutes. Remove and set aside patties from pan; cover to keep warm. Stir in water and remaining ingredients. Add patties and bring to a boil. Cover, reduce heat, and simmer 10 minutes. Uncover and cook for another 5 – 7 minutes.

Source: yourdietdiva.com

Italian Meatballs

image via

Ingredients: 

21 oz 93% reduced fat ground beef - should yield 3 - 5 oz portions cooked (3 Leans) 

2 tbsp reduced fat parmesan cheese (2 Condiments) 

1 tsp basil leaves (1 Condiment) 

1/4 cup egg beaters 

1 tbsp parsley flakes (1 Condiment) 

1/4 tsp garlic powder (2 Condiments) 

1/4 tsp pepper (1/2 Condiment) 

1/4 tsp fennel - optional (1/2 Condiment) 

1 1/2 cups Italian diced tomatoes - less than 5 grams of carbs per 1/2 cup (3 Greens) 

Directions: 

Preheat oven to 350 degrees. Combine all ingredients except the diced tomatoes in a bowl until combined. Form balls from the meat. Bake for 20 minutes or until done. Measure out 5 oz of cooked meatballs and add 1/2 cup of Italian diced tomatoes in a small saucepan over medium heat until heated thoroughly. I like to use a fork and smash the diced tomatoes so it resembles a chunky marinara sauce. Serve with 1 cup spaghetti squash (2 Greens). 

3 Servings 

Per Serving:

1 Lean 

1 Green 

2.33 Condiments 

(No Healthy Fat required)

 Source: yourdietdiva.com